Rhonda’s Ultimate Micronutrient Smoothie

Rhonda’s Ultimate Micronutrient Smoothie

dr. Anna Patrick here today I’m going to demonstrate and talk about my micronutrients smoothie that I drink every single morning the total volume is around 64 fluid ounces and I drink half of that and give the rest to my husband Dan here’s the ingredients eight kale leaves three cups of flax milk for rainbow chard leaves three cups of spinach a tomato two carats an apple and avocado a cup of blueberries one banana you one shot glass of flaxseed one common factor to all the green leafy vegetables in my smoothie is that they’re high in magnesium magnesium is at the center of a chlorophyll molecule chlorophyll gives plants their green color so if you’re eating a lot of green plant you can be rest assured that you’re getting enough magnesium which is a good thing because around 45% of the u.s. population does not meet the adequate intake for magnesium which is currently set around 350 to 400 milligrams a day and athletes can require up to 10 and 15 percent even more than that over 300 different enzymes in the body require magnesium to function properly including those enzymes that use and produce ATP the energetic currency of the cell ATP also must be bound to a magnesium ion in order to be biologically active producing energy and using energy is needed to survive so any magnesium that the body gets is going to be allocated to make sure that these enzymes that are you need magnesium to produce energy are going to get the magnesium but there’s also other enzymes that require magnesium to function DNA repair enzymes DNA repair enzymes repair any DNA damage that occurs DNA damage occurs from just normal metabolism and also just normal immune function and DNA repair enzymes repaired that damage to make sure that a mutation doesn’t occur in addition magnesium is required for DNA polymerases and DNA ligase which also makes sure that any sort of mutation that possibly could occur during a cell replication doesn’t happen so magnesium is very important to prevent cancer initiating factors such as DNA damage and also mutations from occurring and my micronutrient smoothie delivers around 588 milligrams of magnesium which is above the recommended daily allowance among the green leafy vegetables that I cram into my smoothie I probably put the most kale in I put around 8 kale leaves aside from being high in magnesium kale is also a really good source of lutein and zeaxanthin which are 2 carotenoids that are highly concentrated in the retina of the eye these carotenoids serve two very important functions in the eye one is they filter out singlet oxygen which is produced by blue light from the Sun and is very damaging to the rods and cones in the eye the second is that lutein and zeaxanthin also have antioxidant activity this is how they’ve been shown to protect against several different types of age-related macular degeneration lutein and zeaxanthin also have been shown to slightly enhance visual performance kale is very high in lutein and zeaxanthin and my micronutrient smoothie provides around 390 milligrams of both of them kale is a cruciferous vegetable which means it’s also high in sulfur containing compounds known as sulfur fans when Kayla’s chopped or chewed there’s enzymes present in the kale called Myra cenizas which break the sulfur feints down into something called isothiocyanates and isothiocyanates are some really good stuff it’s one of the main reasons why I like to get some raw kale in my diet because the enzymes my resonances that convert the sulfur fans into the Isis thiocyanate are very are heat sensitive so when you heat them they become inactive and so you don’t actually get as many of the isothiocyanates when you have cooked kale that doesn’t mean cooked kale isn’t good you also can get more of magnesium and calcium and things like that when you cook the kale so it’s good to get both raw and cooked vegetables in the diet but back to the isothiocyanates isothiocyanates are able to epigenetically turn genes on and turn genes off they turn off bad genes beat genes that are called phase one biotransformation enzymes these enzymes are responsible for taking a pro carcinogen and converting it into a full-blown carcinogen in the body so isothiocyanates turn those off I’ve said iodine it’s also turn on good genes they turn on genes that are called Phase two detoxification enzymes these are a whole host of enzymes that are antioxidant enzymes and anti-inflammatory related genes and so Isis iodine in turn these on and this is one of the ways in which isothiocyanates are also known to kill cancer cells because they prevent DNA damage and they also activate tumor suppressor genes which kill cancer cells kale is really high in isothiocyanates next up is rainbow chard I put around four rainbow chard leaves and stems into my micronutrient smoothie chard is a great source of vitamin k1 around 65 percent of the u.s. population does meet the adequate intake for vitamin k1 which is set at around 90 to 120 micrograms a day there are two biologically active forms of vitamin K vitamin k1 and vitamin k2 I’ll talk about the similarities and differences of these two different vitamin K forms in another video both vitamin k1 and vitamin k2 are required as cofactors to activate proteins in the body that serve three important functions first function is coagulation which is the clotting of blood the second function is to remove calcium out of the bloodstream to prevent calcification of the blood vessels and arteries and take it to the bones which is the third function maintaining bone homeostasis my micronutrient smoothie has around 5,000 micrograms of vitamin k1 the third green leafy vegetable I add to my smoothie is spinach I add around 3 cups or 1.5 2 chopped spinach is high in folate Fowley is an essential for the incorporation of thymine a DNA nucleotide into DNA when folate levels are low DNA miss incorporates uracil which is part of RNA into the DNA and this causes a type of DNA damage that is similar to being irradiated so not having enough folate is like being irradiated also full it’s very important in regulating epigenetics folate is an important precursor to methyl groups and methyl groups are a very essential part of epigenetic regulation and this is why folate is important for regulating epigenetics my micronutrient smoothie has around 480 micrograms of folate I put around 2 medium sized carrots in my micronutrients smoothie carrots are a great source of beta carotene which is another carotenoid that in addition to having antioxidant activity is also a pro vitamin A because it can be converted into retinol which is vitamin A approximately 34% of the US population does not have adequate intake for vitamin A vitamin A is very important for normal immune system function as well as vision the body can take beta carotene and converted into vitamin A and when the body has enough vitamin A the beta-carotene is no longer converted into vitamin A but instead is used as an antioxidant my micronutrient smoothie has around 54 milligrams of beta carotene I used varying sizes of tomatoes from small medium or large depending on what’s available tomatoes are great source of lycopene lycopene is another type of carotenoid that has antioxidant activity it accumulates in most tissues in the body and is very potent at inhibiting angiogenesis which is the growth of new blood vessels and is a mechanism by which cancer cells metastasize to other tissues my smoothie has around 2,500 micrograms of lycopene I also add one large avocado avocados are a great source of potassium one large one has around a thousand milligrams the adequate intake for potassium is set at around four thousand seven hundred milligrams a day which is really hard to get and is why 97% of Americans don’t meet that requirement the requirement is set on the amount of potassium that is needed to maintain normal blood pressure and also decrease the risk of kidney stones the smoothie has around five thousand eight hundred milligrams of potassium which meets the adequate intake requirement in addition avocados are a great source of the vitamin E family both a mix to confer all’s alpha and gamma and the others as well as the mix tocotrienols vitamin E is very important antioxidant that is especially for lipoproteins in the vascular system it prevents them from being oxidized which is a major contributing factor to atherosclerosis around 60% of the u.s. population doesn’t get enough vitamin E avocados are also a great source of monounsaturated fat which just so happens that fat increases the dietary absorption of all the carotenoids including lutein zeaxanthin beta-carotene and lycopene onto the fruit I add a whole apple with apple peel and about a cup of frozen or fresh blueberries depending on the season to the smoothie the apple peel and the blueberries are high in flavonoids which are compounds that are produced by most plants the apple peel has quercetin and epicatechin and blueberries are very high in and sign-ins these flavonoids are very potent at sequestering reactive oxygen species that are produced in the cell protecting the cell from DNA damage damage to lipids and damage to proteins all of these leads lead to diseases of Aging in addition these flavonoids also activate Phase two detoxification enzymes the same enzymes at the isothiocyanates activated that’s I took that I talked about previously also they lower inflammation by inhibiting genes that activate inflammation these are the general mechanisms by which these flavonoids are good at lowering oxidation and lowering inflammation in the body lastly I had a banana which is also a good source of potassium and also makes the smoothie have a good consistency along with the avocado it helps it from separating out into different fractions and it also makes it taste better I also add about one tall shot glass full of flaxseed which is a great source of soluble fiber once it grinds up and also is a good source of alpha linoleic acid the plant omega-3 fatty acid and lastly I add around 3 cups of unsweetened flaxseed milk recently I’ve been using a Blendtec blender to blend my smoothie for four years I used to buy tomates blender but really any blender with the powerful motor will work the entirety of this smoothie which is around 64 fluid ounces provides RDA for the following micronutrients vitamin A vitamin b5 vitamin b6 vitamin C folate calcium magnesium iron manganese copper alpha linoleic acid and fiber the vitamins and minerals that are in my smoothie are really the nones but nutrition is a big wide world and what it’s not stated are the unknowns science is yet to map all the different compounds that are present in plants and how they may interact with human metabolism that may take many more years to come I like to get a broad spectrum of fruits and vegetables in my smoothie not only to get the vitamins and minerals that I discussed but also for the unknowns for the compounds that may be present in these plants that are possibly benefiting human metabolism I like to encourage you to make this movie up and try it exciting new things diversify it think about in the same way that your financial adviser would tell you to diversify your stock portfolio I’m dr. Rhonda Patrick and I’ll catch you next time you

89 comments on “Rhonda’s Ultimate Micronutrient Smoothie

  1. FoundMyFitness Post author

    This video now has a sequel! Go see my new recipe at https://youtu.be/JLQ63y5aTpo

    In addition to offering some modest changes on this recipe, I also focus on the beneficial "hormetic" compounds that are NOT micronutrients. These compounds are known as polyphenols, flavonols, and phytochemicals. I also talk about fermentable fiber and other prebiotics that feed beneficial bacteria in the gut that are present in the vegetables and fruits. Additionally, I explains why I've started adding hydrolyzed collagen powder to my smoothie and talk a little bit about something some folks seem to be concerned about: "anti-nutrients."

  2. Anthony C Post author

    Why does she seem so robotic and talk so needlessly fast?…

    Could it be the hybridized fruit in the diet?

  3. SGutierrezDesimone Post author

    I want more!! Yummy. Are there optimal food choices (to put in smoothie) for morning, lunch, and dinner, that may promote a healthy circadian rhythm?

  4. Brighty McBrightface Post author

    I think you missed turmeric and nutritional yeast, you also mistake bananas as a source of potassium, but taste and consistency are advantages of bananas.
    Blending is a poor idea — consider juicing (cold press) to avoid destroying the nutrients you hope to digest.
    Also, look at time — some of the "chewing" foods require time before becoming available.
    I agree with the diversification concept, those this "scatter gun" can also mean excess calories and a psychological deterrent of turning food preparation into a zealous worship ceremony instead of enjoyable food preparation … better to reduce the mass of the "smoothie" and the appeal to "it's yummy!" and instead encourage a leafy green salad with distilled water, and a daily regimen of nuts, grains, seeds and berries.

  5. Friendly faces make me smile. Post author

    Once you said 3 cups of flax milk, I said RIP husband all that phyto-estrogens and anti-nutrients (phytic acid,which prevents the absorbtion of calcium, zinc,magnesium, copper and iron) from those flax and raw vegetables are going to ruin his health and so for her. Instead of drinking flax seed "milk" try a healthy alternative like goat milk or just water + lemon juice (organic). Friends if you want to absorb the most nutrients from your vegetables just lacto-ferment (google this) them, it will greatly improve the bio-availability of the nutrients and lower most anti-nutrients, and please do not forget to eat meat (Organic, grass-fed,and pasture raised) because it contains Vitamin B12 and Zinc which are extremely necessary for brain health and fertility. If you are not willing to eat meat then nutritional yeast is just fine, it contains many of the B Vitamins that are necessary. Love you guys and I hope this helps someone.

  6. M Morales Post author

    Rhonda I suggest you add the most nutrient dense plant to your smoothies – Moringa. Plus it’s super easy to grow and fresh Moringa leaves are a lot easier on the taste buds in any smoothie. Love your videos, mahalo.

  7. Gary Danz Post author

    Study the gap diet excellent results on many illness’s with grass fed meat dairy and eggs long chain fats cholesterol but a d b and minerals

  8. Lauren Groves Post author

    Ever since seeing Dr. Rhonda on the Joe Rogan Experience, I am obsessed with her. I care a lot about nutrition and seeing her talk about it makes it so much more interesting because she can talk about it in ways I understand. What sucks though is it costs so much money to be healthy. I just started trying to make this smoothie every day and I feel great, but it costs about 15-20 dollars a day to make. How can I maximize my nutrition without burning a hole in my pocket book? I am a millennial aspiring to adopt a great model for nutrition and health, but struggling to support myself in this expensive world. Another question…how long does this “keep”? My boyfriend and I have a hard time drinking all of this at once, but I fear putting it in the fridge for several hours might cause the nutrients to oxidize…

  9. Titus Tucan Post author

    I enjoy this smoothie, but I am quite worried about the very high vitamin K content and the risk of making blood clots. I am not taking any blood thinners, and I’m not having high blood pressure, but when you reach a certain age, 60 for example in my case, I don’t want to increase the risk of other complications.
    So I decided to reduce the huge quantity of leafy greens. I really don’t know what to say. I should probably add something in the smoothie that counter balances the coagulation power of these leafy greens. Did you guys thought about this? Dr. Patrick what dou YOU think ?

  10. Max Frank Post author

    I make this with half of the quantity of ingredients per my blender size, but use a whole banana, a whole apple, the entire quantity of blueberries and a whole avocado. And it is fantastic! Thanks Dr Patrick!

  11. Mark Hanna Post author

    All very interesting, but what about 80% digestion happening in the mouth : https://www.youtube.com/watch?v=eSAAj0pWP8w&feature=youtu.be

  12. Baron Robertson Post author

    I'd like to know the macronutrient breakdown for this smoothie….. i.e. the number of grams of Carbs, Protein, Fat and overall calories.

  13. Swen 67 Post author

    Lectin-watchers will say your tomatoes should be peeled and de-seeded to avoid lectins like the traditional Italians do for their marinara. Watermelons give 50% more lycopene than fresh tomatoes; but without the lectins.


  14. Kyzer Soze Post author

    Question about your blended super awesome smoothie…

    Aren’t the enzymes destroyed from the blending the leafy greens?

  15. Boomer Post author

    Great advice once again, from one of the most down to earth doctors who's ever walked this earth. What I find Bizzarre, are the 180+ questionable's who gave a thumbs down to this video, what is wrong with these people?

  16. silver19944 Post author

    Doesn't the cyanide contained in the raw flax seed affect you in any way when consuming flax seed daily for long periods of time?

  17. trebelclef Post author

    Vitamin K 1 is for blood clotting, not transporting calcium back to the bone. K2 transports CA to the bone.

  18. Wayne Durning Post author

    Is she gaslighting me? I'm with her for a while then I find myself lost and thinking – wait I speak English right? Have people just been humoring me my? My God am I a dummy?

  19. ROBERT HAYES Post author

    Excellent information, one suggestion please talk slower, you speak so fast it's difficult to watch.

  20. Citizenthirteen Post author

    No broccoli sprouts ? I guess this is before the craze started. Also, please admit you add either shots of expresso or cocaine. There is no way a human being talks that fast naturally.

  21. Tommy Rommazontz Post author

    Inedible mash. Dont waste your time. Genetics rule the game. The oldest living people in history somehow did it without drinking compost.

  22. Clayton Green Post author

    Hi Dr. Patrick,
    I'm on warfarin, is there any way you can concoct a beverage that would cater to someone like myself?? Thank you in advance.

  23. James Humphrey Post author

    fried eggs in the morning cup O joe then a Big Mac for lunch and then a big healthy dark green leaf salad for dinner latter nuts and a coke for night snacks

  24. Marc Giancola Post author

    You are a dumbass b** shut the fuk up you don't know shitt about shinola so shut the fuk up

  25. Ryan Rutledge Post author

    I am curious, you talk about the RDA, I thought I learned that certain nutrients cannot be absorbed unless in combination with certain other ones. So while the RDA is in the smoothie our body will not necessarily absorb it. Is that true? Also, with something like Vitamin C, don't we need to get that through out the day, not just in one serving?

  26. in6087 Post author

    Anybody know how much of this is needed to get in the previously recommended (by the uk NHS) 5 daily portions of fruit and vegetables?

  27. Tyler Murphy Post author

    : )Thank you for the video. Quick question for you
    What are your thoughts on eating organic, do you consume only organic?
    Wishing you a Wonderful! day✋💋🌬
    : )Tyler

  28. mytapoiss Post author

    Interesting topic – I found your channel via JRE and am learning about this step by step. Just a note – it is hard to focus on your talk, when additional text appears in the video.

  29. Eric Woods Post author

    Why do we have to know what kind of smoothie you drink every day unless you're a severe narcissist? This is just an example of more weirdness on Youtube.

  30. postcrisp Post author

    Sub-ed whole beet (with tops) for the Swiss Chard.
    Really, therapeutic…the best!
    Very fine, 'magnesium deficiency', therapy.
    Many, thanks.

  31. Faithful & True Post author

    Any ideas why when I drink this smoothie I get a head ache after drinking about half a gallon of water? I am trying to figure out why I keep feeling that way I thought maybe I was getting to much salt but I added it all up and I am not really getting that much sodium I will keep messing with my nutrients but I cannot for the life of me figure out why water is giving me head aches.

  32. Calacanta Arena Post author

    Dr. Rhonda is my first major go-to for useful well explained information I cannot easily get elsewhere.

  33. Mike White Post author

    She lost me when she put a sugar laden banana in. Apples marginal but ok as only sugar source. Sugar and carbs are the enemy.

  34. MrPJFurey Post author

    Dr. Rhonda Patrick – This is an excellent video. I will try and get this going as a daily practice, thanks for the information so appreciated!


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